Strength training — also known as weight or resistance training — is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group including free-weights, weight machines, or your own body weight, according to the definition from the American College of Sports Medicine. Strength training makes you stronger and fitter, it protects bone health and muscle mass, helps you develop better body mechanics, boosts energy levels, and can improve your mood!
Here are 4 effective back strength training exercises that you can do at the gym!
1. Deadlift
Warning: This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer’s supervision.
Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way. Stand facing the barbell with your legs about 4-6 inches from the bar. Place your feet shoulder width apart. Your feet can be pointed straight ahead or turned outwards slightly. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width. Keep your arms fully extended and stand up with the barbell. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.Lower the barbell back to the floor in the same squatting motion you used to lift it. Repeat for 8-10 repetitions.
2. Lat Pulldown
Set up a cable station with a straight bar attached to the top pulley. Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor. Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart). Lean back slightly without arching your back. Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body. At the end of the movement squeeze you shoulders together slightly and hold for a count of one. Return to the start position by arcing your elbows forward while relaxing your shoulders. Repeat for 8-10 repetitions.
3. Dumbbell Row
Place a dumbbell on each side of a flat bench. Place your right knee on the end of the bench. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you. Keep your lower back straight. This is the start position.Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so. At the top of the movement, hold for a count of one and squeeze your back muscles. Return to the start position inhaling as you do so. Repeat for 8-10 repetitions. Complete all repetitions for one side before switching sides.
4. Face Pull
Stand tall facing a pulley that has been adjusted to higher than head-height. Attach a rope or dual handles to the pulley and grab hold of each end with your palms facing your head. Engage your abs and pull the weight towards your face. Separate your hands as you pull. Return to the starting position. Repeat for 8-10 repetitions.
For all exercises start with a comfortable weight. If you complete all 10 repetitions, add 5 lbs. to each side.
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XOXO, Sophie
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